Vegetarian Starter Guide

vegetarianstarter guidevegetarianstarter guide

the whys & howsof vegetarian eating

COMPASSION

OVER KILLING

Just 15 years ago, finding cruelty-free versions of our favorite foods was like a game

of scavenger hunt. But today, virtually every major grocery store sells animal-free

foods like veggie burgers, creamy soy and rice milks, meat-free “chicken” patties,

soy sausage, and even dairy-free ice creams. And restaurants—from fast-food to

four-star—are more frequently offering healthy and animal-friendly dishes.

Eating vegetarian fare is an easy and delicious way

to help animals, the environment, and your health.

welcome!

what does “vegetarian” mean?

“Vegetarian” means different things to different people. In this guide, the word

describes avoiding meat, eggs, and dairy products––also called vegan (pro-

nounced VEE-gun). A lacto-ovo vegetarian is someone who does not eat meat, but

does eat dairy (lacto) and eggs (ovo).

Read on and see why increasing numbers of compassionate, health-conscious,

and earth-friendly people are eating vegetarian fare and just how easy it can be!

COMPASSION

OVER KILLING

Box 9773 • Wash., DC 20016www.cok.net • [email protected] • F: 301-891-6815

Thanks to Sarah Farr, PETA, Farm Sanctuary, Physicians Committee for Responsible Medicine, PoplarSpring Animal Sanctuary, and the U.S. Department of Agriculture for sharing photos with us.

Printed in loving memory of Cliff Kaminsky.

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Compassion Over Killing’s Vegetarian Starter Guide • TryVeg.com

saving ourselves,one bite at a time

As rates of obesity, heart disease, cancer, diabetes, hypertension, and

other life-threatening conditions skyrocket in the United States,

many researchers and medical experts come to the same conclusion:

A vegetarian diet can help protect your health and even reverse

some diseases, including the most common one—heart disease.

for adults

“It is the position of the American Dietetic Association

and Dietitians of Canada that appropriately planned

vegetarian diets are healthful, nutritionally adequate,

and provide health benefits in the prevention and

treatment of certain diseases. Well-planned vegan and

other types of vegetarian diets are appropriate for all stages of the life cycle,

including during pregnancy, lactation, infancy, childhood, and adoles-

cence. Vegetarian diets offer a number of nutritional ben-

efits, including lower levels of saturated fat, cholesterol, and

animal protein as well as higher levels of carbohydrates, fiber,

magnesium, potassium, folate, and antioxidants such as

vitamins C and E and phytochemicals.

Vegetarians have been reported to have lower

body mass indices than nonvegetarians, as

well as lower rates of death from ischemic

heart disease; vegetarians also show lower

blood cholesterol levels; lower blood pressure; and

lower rates of hypertension, type 2 diabetes, and

prostate and colon cancer.”

for children

“Appropriately planned vegan, lacto-

vegetarian, and lacto-ovo-vegetarian

diets satisfy nutrient needs of infants,

children, and adolescents and promote

normal growth. Vegetarian diets in

childhood and adolescence can aid in

the establishment of lifelong healthy

eating patterns and can offer

some important nutritional

advantages. Vegetarian

children and adolescents have

lower intakes of cholesterol,

saturated fat, and total fat

and higher intakes of fruits,

vegetables, and fiber than

nonvegetarians. Vegetarian

children have also been reported to be

leaner and to have lower serum

cholesterol levels.”

what nutrition experts say* about vegetarian diets

*Journal of the American Dietetic Association • June 2003, Volume 103, Number 6

The position of the American Dietetic Association and the

Dietitians of Canada, North America’s leading nutrition authorities:

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beating heart disease

In the typical American diet, animal products are the main

source of saturated fat and the only source of cholesterol.

By avoiding meat, eggs, and dairy, we can greatly reduce

the amount of saturated fat and all the cholesterol that

contribute to heart disease. In one study, a low-fat, high-

fiber, near-vegan diet combined with stress reduction

techniques, smoking cessation, and exercise actually

reversed atherosclerosis, the hardening of the arteries.1

preventing cancer

Breast cancer rates are dramatically lower in countries that

follow plant-based diets; but, when those same populations

include more animal products in their diets, cancer rates

increase. Typically, vegetarians have lower rates of colon

cancer than non-vegetarians,2 and a recent study found that

a low-fat, vegetarian diet with routine exercise can help

stop and even reverse prostate cancer.3

avoiding obesity

Obesity is an epidemic in the United States. A low-fat,

vegetarian diet with moderate exercise can take off—and

keep off—the weight. In fact, on average, vegetarians are

leaner than omnivores.4 For more information, see Eat

More, Weigh Less, by Dean Ornish, M.D.

strengthening immunity

Nearly 80 percent of all factory-farmed animals receive

antibiotics to promote growth and minimize illnesses

common in intensive confinement animal agribusiness

practices.5,6 As a result, antibiotic-resistant bacteria

strains, such as salmonella and E.coli, are increasingly

found in animal products, jeopardizing the ability of

antibiotics to treat human infections. The World Health

Organization, the American Medical Association, and other

health advocates are calling for the reduction or termina-

tion of this antibiotics use.7,8

is milk a natural?

Our bodies have no natural need for cows’ milk. We weren’t designed with some

odd flaw requiring us to drink the milk of other animals. Yet humans are the only

animals who drink another species’ mother’s milk. Indeed, just as dogs’ milk is

intended for puppies, rats’ milk for baby rats, and humans’ milk for human infants,

cows’ milk is for calves. Our bodies treat cows’ milk as an invader, and including

milk and other dairy products in our diets is linked to many health problems.

Milk is touted for building strong bones, yet some research shows otherwise. Harvard School of Public Health’s

Nutrition chairman Walter Willet, M.D., M.P.H., Dr.P.H., writes: “Interestingly, many long-term studies have now exam-

ined milk consumption in relation to risk of fractures. With remarkable consistency, these studies do not show reduction in

fractures with high dairy product consumption. The hype about milk is basically an effective marketing campaign by the

American Dairy industry.”9

Risk of osteoporosis can be lowered by reducing sodium intake, eating more fruits and vegetables, exercising, and

getting enough calcium from plant foods and vitamin D from sunlight or fortified sources. (Please see suggested calcium

sources on page 5.)

Vegetarians have been reported to have lower body mass indices than non-veg-etarians, as well as lower rates of death from ischemic heart disease; vegetariansalso show lower blood cholesterol levels; lower blood pressure; and lower rates ofhypertension, type 2 diabetes, and prostate and colon cancer.

— The American Dietetic Association, Journal of the ADA, June 2003, Vol. 103, No. 6

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addressing common mythsabout protein

Some people may worry about how easily a vegetarian diet

can provide all of the protein we need. The fact is, you don’t

need a nutrition degree to have a well-balanced diet with

vegetarian foods.

Combining of vegetarian foods isn’t necessary to get

more than enough protein. Eating an adequate number of

calories per day made up of any normal variety of plant

foods gives us all the protein our bodies need. Although

there may be potentially less protein in a vegetarian diet, this

is actually an advantage. Excess protein has been linked to

kidney stones, increased calcium excretion (which could

lead to osteoporosis), some cancers, and possibly heart

disease. A diet centered on beans, whole grains, and veg-

etables contains adequate amounts of protein without the

“overdose” most meat-eaters get.

See the chart below for good sources of protein.

1. Ornish D, et al. Can lifestyle changes reverse coronary heart disease? Lancet 1990;336:129-33.2. Phillips RL. Role of lifestyle and dietary habits in risk of cancer among Seventh-Day Adventists.

Cancer Res (Suppl) 1975;35:3513-22.3. Ornish D, et al. Dietary trial in prostate cancer: early experience and implications for clinical trial

design. Urology 2001;57(4 Suppl 1):200-1.4. Spencer EA, et al. Diet and body mass index in 38,000 EPIC-Oxford meat-eaters, fish-eaters,

vegetarians and vegans. International Journal of Obesity 2003;27:728-34.

basic nutrition information

While there are many health benefits to vegetarian eating,

merely removing animal products from your diet doesn’t

automatically ensure good health. As with any diet, it’s

important to know some basic nutrition information.

Staying physically active, avoiding foods high in satu-

rated fat and cholesterol, and eating lots of fresh fruits and

vegetables is good advice for anyone, vegetarian or omni-

vore. Fortunately, this isn’t hard for most vegetarians.

However, there are some key nutrients to look out for:

essential omega-3 fatty acids: These fatty

acids are important for a variety of reasons—including

maintaining good heart and cardiovascular health—and it’s

important to have a reliable source. Vegetarian foods with

omega-3 fatty acids include walnuts, ground flax seeds, flax

oil, hempseed oil, canola oil, and supplements.

vitamin B-12: When non-vegetarians consume

animal products, they also ingest this vitamin that is made

by bacteria in some animals’ bodies. Vegetarians can take a

common multiple vitamin or B-12 supplement, or enjoy

fortified cereals or soymilk to get a reliable source of B-12.

vitamin D: Vitamin D may be more important than

calcium for good bone health. Our bodies make the

vitamin when we’re exposed to the sun. Spending some

time outdoors everyday without sunscreen and, during the

winter months, eating vitamin D-fortified foods or taking a

supplement is a good idea for all, vegetarian or not.

5. Proposed CAFO Preamble and Rule, U.S. EPA, www.epa.gov/npdes/pubs/cafo_ch5.pdf.6. Literature Review and Assessment of Pathogens, Heavy Metal, and Antibiotic Content of Waste and

Wastewater Generated by CAFOs, U.S. Environmental Protection Agency contract 68-C-99-263.7. Antibiotic Use in Food-Producing Animals Must Be Curtailed to Prevent Increased Resistance in

Humans, World Health Organization, Press release WHO/73, Geneva, October 20, 1997.8. American Medical Association. House of Delegates, Resolution 508, June 2001.9. Scientific American, January 2003.

“Can a world-class athleteget enough protein from avegetarian diet to compete?[M]y best year of trackcompetition was the firstyear I ate a vegan diet.”

— Carl Lewis, nine-time Olympic gold medalist

good sources of protein, iron, and calciumsources: American Dietetic Association; USDA Nutrient Database for Standard Reference

protein: almonds, black beans, brownrice, cashews, garbanzo beans (chickpeas),kidney beans, lentils, lima beans, peanutbutter, pinto beans, seitan, soybeans,soymilk, sunflower seeds, texturedvegetable protein (TVP), tofu, vegetarianhot dogs and burgers

iron: black beans, bran flakes, cashews,Cream of Wheat®, garbanzo beans(chickpeas), GrapeNuts®, kidney beans,lentils, navy beans, oatmeal, pumpkinseeds, raisins, soybeans, soymilk,spinach, sunflower seeds, tofu, tomatojuice, whole wheat bread

calcium: almonds, black beans,broccoli, calcium-fortified orange juice,collard greens, great northern beans, kale,kidney beans, mustard greens, navybeans, orange juice, pinto beans, sesameseeds, soybeans, soymilk, texturedvegetable protein (TVP), tofu

For more detailed information on vegetarian eating and your health, visit PCRM.org, VRG.org, or VeganHealth.org.

saving animals,one bite at a time

The animals we eat are individuals capable of experienc-

ing pleasure, fear, and pain. Think about dogs or cats

you’ve come to know. They can feel sorrow, joy, terror,

and other emotions. So can animals we don’t know so

well, like chickens, cows, or pigs. All of these animals,

whether chicken or cat, pig or puppy, experience a wide

range of emotions and value their lives. Yet, the animals

who we eat are treated so abusively in this country that

similar treatment of dogs or cats would be grounds for

animal cruelty charges in all 50 states.

In the United States alone, more than 10 billion land

animals (and billions more aquatic animals) are slaugh-

tered for food every year—more than 1 million animals

every hour. The overwhelming majority of them are

kept on factory farms, where the goal is to raise as many

animals as possible in the least amount of time and space.

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“Our inhumane treatment of livestock isbecoming widespread and more and morebarbaric....These creatures feel; theyknow pain. They suffer pain just as wehumans suffer pain.”

— Senator Robert Byrd, addressing the U.S. Senate

the birds

“Layers” (chickens raised for their eggs), “broilers” (chickens raised for

meat), and turkeys are forced to endure horrific abuse.

Only female chickens lay eggs, and since the breed of egg-laying

chickens is totally different from that of bulked-up broiler chickens, male

chicks are useless to the egg industry. So they are gassed, crushed, dis-

carded in trash bags to suffocate, or simply piled one on top of another, to

die from dehydration or asphyxiation. They have it easy compared to

female chicks.

While many countries are banning the battery cage system

because of its inherent cruelty, egg producers in the United States

still cram hens into small, wire cages for their entire lives.

These hens spend their days unable to engage in nearly any of their

natural habits, like perching, nesting, dust-bathing, foraging, roaming, or

even flapping their wings. Frustrated and overcrowded, the birds often

attack each other. To reduce the impact of stress-induced aggression, soon

after the chicks are born, parts of their beaks are seared off with a hot blade

without painkillers. Debeaking causes them both acute and chronic pain.

When their egg production declines, “spent” hens are killed and

sent to rendering plants as their flesh is too battered to even go into

canned soup.

Broilers—the chickens we eat—and turkeys are confined in large,

warehouse-style sheds housing tens of thousands of animals. To reduce the

pressures of overcrowding, factory farmers amputate turkeys’ toes and

mutilate their beaks shortly after birth, causing pain and physical

conditions that makes eating, walking, and even standing difficult.

� Hens in egg factory farms often becomeimmobilized in the wires of their cages, theirbodies left to rot among the living.

� Egg-laying hens are so intensivelyconfined in cages that they cannot even flaptheir wings.

� Soon after birth and without painkillers,parts of laying hens’ and turkeys’ beaks areseared off with a hot blade. Factory farmersmutilate them to diminish the effects ofaggression caused by severe overcrowding.

When COK investigators found her at an eggfactory farm, one of her wings was pinned inthe wires of her battery cage. Painfully thinand desperate for a drink of water, she hadstruggled so violently to free herself that she had dislocated herwing and ripped her tendons.

Jane, as we came to call her, was 1 of 30 hens COK investigatorshave rescued from factory farms. Her winghad to be amputated, but that didn’t stop herfrom enjoying her freedom. Jane would hoponto a small hay bale to roost for the nightafter a day of basking in the sun, scratchingthe earth with her feet, and eating herfavorite snack: green grapes.

� Meet Jane

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� Chickens raised for meat are crowdedtogether in warehouse-style sheds and mustcompete for food and water.

Jane’s first hour offreedom

after six months

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Chickens and turkeys grow so abnormally fast due to selective breed-

ing and growth-promoting antibiotics that their legs and organs can’t

support their enormous weight, leading to disabling bone and joint prob-

lems. The air in the sheds is heavy with toxins and ammonia from feces, and

the birds must endure the stench without relief.

While their lives are filled with suffering, their slaughter is horrific, as

well. Before they can be transported to slaughterhouses, the birds must first be

gathered. Egg-laying hens are pulled from wire battery cages that can catch—

and rip off—their wings, legs, and feet. Broiler chickens and turkeys are

snatched by workers who gather three or four animals at once. The birds are

crammed into crates stacked one atop the other inside the trucks.

At slaughter, they’re torn from the crates and shackled upside down onto

automated metal racks. Some birds are stunned in electrified baths, but most

are left conscious, yet paralyzed. Those who are stunned often regain con-

sciousness before their throats are slit and end up being immersed alive in

tanks of scalding water that de-feather their bodies.

� Egg-laying hens are crowded in wire“battery cages” the size of filing drawers,stacked one on top of another.

� Factory-farmed turkeys are constantlyconfined in warehouse-type sheds holdingtens of thousands of birds.

� Birds are sent to slaughter in multi-tieredtransport trucks that do not have adequateprotection from intense heat or cold. They aredenied any food or water during the trip.

� Chickens are gathered hastily three orfour at a time, carried upside down by theirfeet. Their legs and wings often break in theprocess.

� Many birds are slaughtered while fullyconscious.

Ashley was rescued from a gruesomeslaughter and now lives in peace at ananimal sanctuary. She makes sure tomeet and greet visitors and delightseveryone with her quirky personality.Heavy from the selective breeding of meat factory farmers, she walksslowly. Often, she’s carried back to her barn companions after a day ofserving as a turkey ambassador.

� Meet Ashley

No cruelty toward “food” animals onfarms, no matter how horrific, isprohibited by any U.S. federal law.

� Nearly all of the chickens we eat (called“broilers”) are kept tightly packed in shedswithout access to the outdoors.

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the pigs

Each year, millions of pigs are kept constantly confined by U.S. animal

agribusiness. In the wild, pigs root the earth, cool themselves in mud baths,

and walk for miles sniffing for food or exploring their surroundings. On

factory farms, they’re unable to do much of what is natural to them and are

treated as though they are unfeeling, meat-producing or piglet-making

machines.

Sows (female pigs) suffer through constant cycles of pregnancy and

nursing, in metal stalls so small the animals can’t even turn around or lie

down comfortably during their entire four-month pregnancies.

Piglets not used as “breeders” suffer mutilations just as chickens and

turkeys do. Confinement in fattening pens—concrete cells housing several

pigs—and the unnatural conditions inherent in factory farming result in

frustration, boredom, and aggression such as tail biting and fighting. The

industry’s response is not to make conditions less inhumane. Instead, factory

farmers cut off the tails of baby piglets, punch bits out of their ears, cut off

the ends of some of their teeth, and rip out the males’ testicles—excruciat-

ing procedures performed without painkillers.

The slaughter of pigs can be horrific. While they are supposed to be

stunned before being killed, the procedure is often rushed and imprecise. As a

result, pigs are commonly still conscious as workers hang them upside down,

slit their throats, cut off their limbs, and rip their skin from their bodies.

Larry was rescued and taken toan animal sanctuary, his lifespared while his mother’s wastaken. Too young to take care of

himself, he slept snuggled next to a Piglet doll.Now, Larry lives with other rescued pigs and naps in cool mud

baths, roots through the soil, and takes leisurely strolls. Rub hisbelly—just for a minute—and you’ve got a friend for life!

Meet Larry �

� At slaughter, pigs are hung upside downand have their throats slit.

� Pigs raised for meat are kept in concretefattening pens.

� Pregnant sows are kept in gestation cratesso small they can’t even turn around.

� After giving birth, sows are confined inseverely restrictive farrowing crates.

“The struggle [for animal liberation] is astruggle as important as any of the moraland social issues that have been foughtover in recent years.”

— Professor Peter Singer, philosopher

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the cows

Every year, millions of cows are slaughtered to stock our

grocery stores with beef, veal, and even dairy products.

As with all mammals, cows produce milk for their

babies. To ensure the highest milk yield possible, U.S.

factory farmers artificially inseminate dairy cows every year

and keep them pumped full of steroids and other hormones.

After giving birth, the mothers are hooked up to

machines two or three times a day that take the very milk

intended for their calves. After two months, the mothers are

once again impregnated and then milked for seven months

of their nine-month pregnancies. The physically taxing

cycle of impregnation, birthing, and mechanized milking

forces the average dairy cow to be “spent” by her fifth

birthday. If allowed to live naturally, cows can live to be 25.

One byproduct of the dairy industry is a calf per

year per cow. A calf ’s fate depends on his or her gender: If

female, she will likely join her mother on the dairy line. If

male, he will be sold to beef or veal farmers, often before he

is a week old.

The veal industry is thus a direct byproduct of the dairy

industry. Virtually every calf slaughtered for veal is the

child of a cow on the dairy line. Most of these calves spend

their entire lives chained alone inside wooden crates too

small for them to even turn around. To produce the most

tender meat, the crates are purposefully designed to prevent

movement and cause muscle atrophy. The urine-soaked

wood-slat flooring causes many calves to suffer from

chronic pneumonia and other respiratory problems, so veal

farmers dose them with antibiotics. And, while their

mothers’ milk is being stolen on dairy farms, these calves

are fed an iron-deficient milk substitute that keeps them

� A downed cow is left to suffer and die at astockyard as her frightened calf looks on.

� Veal calves are constantly confined in smallcrates that restrict virtually any movement.

� Artificially inseminated cows are pumpedfull of drugs to increase milk production.

Thankfully, Norman wasrescued before being turnedinto hamburger. Strikinglyhandsome, his expressiveeyes follow you as youapproach, wondering ifyou’ll have the apples heloves so much.

� Meet Norman

anemic and pales the color of their flesh. After roughly 16

weeks of lonely intensive confinement, without being

nursed by their mothers or feeling grass beneath their feet,

the calves are slaughtered.

Cattle raised for beef sales are also subjected to cruel

treatment. Without painkillers, they have their testicles

ripped out, their horns cut off, and third-degree burns

(branding) inflicted on them. For the first six to ten

months of their lives, they are allowed access to the out-

doors before they’re trucked—often over hundreds of

miles—to feedlots where they’ll be fattened on an unnatu-

ral diet of grains and “fillers” (including sawdust and

chicken manure). They’ll stay on the feedlot for another six

to ten months until they reach “market weight” of more

than 1,000 pounds. Finally, they’re shipped to slaughter.

Food given to animals the day before and during

transport to slaughterhouses won’t be converted into flesh,

so they receive no food or water. Animals may die on the

trucks—frozen to the metal sides, overheated, or dehy-

drated. At slaughter, they endure painful deaths like pigs

and other farmed animals.

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the aquatic animals

It may be difficult for some of us to empathize with fish, but the science is

clear: Fish are animals with complex lives and the ability to feel pain.

The British Farm Animal Welfare Council reports: “The fact that fish are

cold-blooded does not prevent them from having a pain system and, indeed,

such a system is valuable in preserving life and maximising the biological

fitness of individuals.”

The number of aquatic

animals killed to be eaten in the

United States is not reported, but

annual estimates exceed 15

billion. Commercial fishers use

football field-sized trawlers

equipped with advanced elec-

tronics to track aquatic animals.

Nets several miles long trap tens of thousands of animals in one “pull.”

They’re dragged along the ocean bottoms for hours and eventually killed

when the animals are removed from their habitats.

The most “sellable” animals are kept onboard, while the rest—dead and

dying—are thrown back into the water. As it’s impossible to catch only

certain species with nets, hundreds of thousands of “non-target” animals—

including seals, whales, dolphins, sea turtles, and birds—become entangled

in the nets and die.

Aquaculture, the factory farming of fish, has become lucrative for U.S.

animal agribusiness. Many fish species are raised in shallow, concrete

troughs. As with other forms of factory farming, the fish are intensively

confined and often diseased. The industry responds by dousing them with

antibiotics and other chemical treatments, but death losses are still high.

the free-rangemyth

While many of us may think of “free-range”

farms as idyllic places where pigs relax in

mud baths, chickens strut about, and cows

graze leisurely in lush, green pastures while

their calves romp playfully, most are

nothing like that. There are few govern-

ment regulations or industry standards to

monitor the use of the term “free range,” so

inhumane conditions and mistreatment of

the animals are common. In fact, the U.S.

Department of Agriculture defines “free-

range” and “free-roaming” only for labeling

purposes and has no inspection system in

place to verify that those farms claiming to

be “free-range” actually are.

As with factory-farmed animals, “free-

range” animals can be subjected to the

same physical mutilations without

painkillers and are still sent to the same

slaughterhouses as their factory-farmed

relatives at a young age when their

“productivity” wanes.

Dr. Charles Olentine, editor of industry

trade journal Egg Industry, put it best: “Just

because it says free-range does not mean

that it is welfare-friendly.”

choosing compassion over killing

Our everyday food choices have far-reaching impacts that can’t be ignored. Each timewe sit down to eat, we make a choice: do we want to support kindness and mercy, ordo we want to support cruelty and misery?

The animals we eat can suffer just like the dogs and cats we welcome into ourhomes and families. Yet, if the abuses endured by farmed animals were forced upondogs and cats, the perpetrators would be prosecuted for cruelty to animals.

We can help make the world a better place, every time we sit down to eat. Bychoosing vegetarian foods, we take a stand for compassionate living.

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saving the earth,one bite at a time

Increasingly, the environment has become a dump-

ing ground for toxins, chemicals, and widespread

pollution. The water we drink is so contaminated,

many are afraid to drink unbottled water. The air

we breathe is tainted with ammonia, methane, and

carbon monoxide. Raising animals for food is one

of the leading causes of pollution and resource depletion today. Vegetarian eating helps

protect the natural environment.

polluting the water & the air

The more than 10 billion land animals raised for food each year in the United States

excrete massive quantities of urine and feces. According to a Minority Staff of

Senate Committee on Agriculture, Nutrition & Forestry report, the amount of

farmed animal manure produced in the United States equals five tons of waste

for every woman, man, and child.1

According to the Union of Concerned Scientists, the laws regulating animal

waste are nowhere near as strict as those regulating human waste,2 and the Sierra

Club notes that the existing laws are often not enforced.3 This is particularly

alarming because the waste generated on factory farms can be hundreds of times

more concentrated than untreated domestic sewage.4

The two most common techniques for handling waste on factory farms are

manure lagoons and sprayfields. Manure lagoons can flood, burst, or leak,

contaminating rivers, streams, and groundwater.5 Nutrient runoff from

sprayfields is another way waste enters our water sources.5 The results can be devastating.

The Senate report mentioned above states: “Spills of liquid animal waste directly into water have an immediate environ-

mental impact, choking out fish and other aquatic life....The resulting hypoxia (low oxygen) from chronic nutrient enrich-

ment can result in fish kills, odor and overall degradation of water quality.”1

Manure lagoons and sprayfields also pollute the air, by emitting ammonia, methane, and hydrogen sulfide.

The threat of pollution from intensive livestock and poultryfarms is a national problem. — U.S. Senate Agriculture Committee Report

� A Sierra Club report compiled afternearly three years of reviewing state andfederal regulatory agencies’ records found:“Millions of gallons of liquefied feces andurine seeped into the environment fromcollapsed, leaking or overflowing storagelagoons, and flowed into rivers, streams,lakes, wetlands and groundwater.”6

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wastingresources

It takes more land, water, and

energy to produce meat than to

grow vegetarian foods. It’s several

times more efficient to eat grains

directly than to funnel them

through farmed animals. Accord-

ing to the Audubon Society,

roughly 70 percent of the grain

grown and 50 percent of the

water consumed in the United

States are used by the meat

industry.7 A Minority Staff of

Senate Committee on Agricul-

ture, Nutrition & Forestry report

states the beef in just one Big Mac

represents enough wheat to make

five loaves of bread.1

does eating fish harm the planet?

While the factory farming of land animals contributes to ecological degradation,

aquaculture and commercial ocean fishing also take a grave environmental toll.

Much of the biodiversity of the oceans has been depleted by “overfishing.”

In order to kill large numbers of animals at one time, commercial fishers use

sonar, spotting planes, and fishing nets large enough to swallow 12 jumbo 747 jets.

While these methods clearly decrease the variety and numbers of ocean animals,

aquaculture is not much better for the

planet.

According to the journal Science,

a two-acre salmon farm produces as

much waste as a town of 10,000

people.8 Aquaculture farms dump

waste, pesticides, and other chemi-

cals directly into ecologically fragile

coastal waters. Local ecosystems are

destroyed, devastating animals and

plants.

choosing sustainability

Enjoying vegetarian foods not only saves the lives of countless animals each year,but also helps restore our natural environment. By avoiding animal products in our

diets, we choose sustainability over ecological destruction, and take positive stepsto protect our planet for ourselves and our loved ones.

1. Animal Waste Pollution in America: An Emerging National Problem, Minority Staff of Senate Committeeon Agriculture, Nutrition & Forestry, 104th Congress, Dec. 1997.

2. Michael Brower and Warren Leon. The Consumer’s Guide to Effective Environmental Choices: Practical Advicefrom the Union of Concerned Scientists. Three Rivers Press/Crown Publishers, 1999.

3. Clean Water & Factory Farms, Corporate Hogs at the Public Trough, Perdue Farms, Maryland, SierraClub, 1999.

4. Howard Lyman. Mad Cowboy: Plain Truth from the Cattle Rancher Who Won’t Eat Meat. Scribner, 1998.5. EQIP Restrictions For Large CAFOs: A Key to Saving Small Farms and Environmental Quality,

Defenders of Wildlife, 2001.6. The Rap Sheet on Animal Factories, Sierra Club, 2002.7. Resolutions for a New Millennium, Audubon News, Jan. 1, 2000.8. Marcia Barinaga. Fish, Money, and Science in Puget Sound, Science, Feb. 9, 1990.

[T]he costs of mass-producing cattle, poultry, pigs,sheep and fish to feed our growing population...include hugely inefficient use of freshwater and land,heavy pollution from livestock feces, rising rates ofheart disease and other degenerative illnesses, andspreading destruction of the forests on which much ofour planet’s life depends.

— TIME. Visions of the 21st Century, “Will We Still Eat Meat?”

� Millions of acres of forests have beenclear-cut to provide grazing land for cattle.

� Hundreds of fish, like the tuna above, arecaught in miles and miles of netting.

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for yourgrocery cart

Vegetarian eating is as easy as substituting tangy

marinara for meat sauce, opting for black bean

burritos instead of beef tacos, enjoying creamy soy or rice

milk in place of cow’s milk, and exploring all of the wonderful animal-free, earth-friendly,

and healthy products in our grocery stores. Today, we no longer need to make a special

trip to our local health food store to fill our shopping carts with a wide array of vegetarian

choices: Nearly all major supermarkets feature delicious, cruelty-free food.

Eating vegetarian foods doesn’t mean giving up thetastes you love . . . just enjoy the cruelty-freeversions of your favorites!

hot dogs: Lightlife’s Smart Dogs® and Yves’s The Good Dog®

hamburgers: Boca’s Vegan Original® and Gardenburger’s GardenVegan®

cold cuts: Turtle Island Foods’s Tofurky® and meatless deli slices by Lightlife and Yves

ground beef: Boca’s Ground Burger®, Morningstar Farms’s Ground Meatless

Crumbles®, Lightlife’s Smart Ground®, and Yves’s Ground Round®

sausage & bacon: Gardenburger’s Meatless Breakfast Sausage®, Lightlife’s Gimme

Lean®, and Turtle Island Foods’s Tofurky® sausages and bratwurst; Lightlife’s Smart Bacon® and Fakin’ Bacon®

chicken nuggets: Trader Joe’s Soy Poppers® and Health Is Wealth’s Chicken-Free Nuggets® and Buffalo Wings®

butter: Willow Run’s stick soy margarine, Soy Garden’s Natural Buttery Spread®, and Earth Balance’s Natural Buttery Spread®

eggs: Ener-G’s Egg Replacer® and Fantastic Foods’s Tofu Scrambler®

milk: any of the dozens of brands in various flavors of soy or rice milk

ice cream: pints, bars, and even “nice” cream sandwiches • Soy

Delicious’s Decadent®, Tofutti Cuties®, and Whole Soy’s Glacé®

cheese: Tofutti’s nondairy soy cheese and Follow Your Heart’s Vegan Gourmet®

yogurt: Whole Soy’s and Stonyfield Farm’s vegan yogurts

cream cheese & sour cream: Tofutti’s Better Than Cream Cheese® and

Sour Supreme®

mayonnaise: Nasoya’s Nayonaise® and Follow Your Heart’s Vegenaise®

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tofu? seitan? a guide for new-to-you-vegetarian foods

Ener-G’s Egg Replacer® is a ready-made product available in most health food stores that is not only quick and easy

to use when recipes call for eggs as a binding agent (such as in baking), but is also cholesterol-free.

Nutritional yeast is an inactive yeast rich in vitamins and minerals, with a wonderful cheesy flavor. It can be easily

added to soups, stews, casseroles, or in place of cheese to make any dish creamier. Experiment and be pleasantly surprised

by the delicious concoctions you create!

Seitan (SAY-tan), also known as wheat meat, is a delicious, high-protein meat substitute. Made primarily from wheat

gluten, find it prepackaged in a variety of flavors and dishes. Try seitan in your favorite entrée recipe or in a stir-fry.

Soy cheese is a non-dairy cheese made from soybeans.

Use it as a cheese substitute in any dish. Check the product

label as some brands contain casein, a cow’s milk protein.

Soy margarine is a tasty, non-dairy version of butter

without the cholesterol (and cruelty) found in other butters

and margarines.

Soy and rice milks are healthy alternatives to cow’s milk.

Increasingly available in your local grocery store (as well as in health food stores), soy- or rice-based beverages come in

flavors ranging from plain to vanilla to cocoa to strawberry. Try it on your favorite cereal, in your morning coffee, in any

recipe that calls for milk, or drink it straight! Each of the dozens of brands of soy and rice milks has its own distinct taste,

so taste test to find the one you like best.

Tofu, a staple in Asian cooking, is a high-protein soybean product. Tofu comes in many different textures and happily

absorbs flavors and spices. Use it in stir-fries, scrambled with nutritional yeast and other seasonings in place of eggs, or

marinate and bake it as an entrée. Blend the softer, “silken” varieties for dressings, shakes, and pie and dessert fillings.

TVP (textured vegetable protein) is a dried soy product and a simple substitute for ground beef in stews, chili, and pasta sauce.

In 1968, I became vegetarian after realizingthat animals feel afraid, cold, hungry, andunhappy like we do….It was my dog Boycottwho led me to question the right of humansto eat other sentient beings.

— Cesar Chavez, farming activist

simple & delicious vegetarian diningIf you’re new to vegetarian eating, don’t worry that you’ll be hard-pressed to find fabulous,cruelty-free fare when dining out. Just glance through these tips and let your mouth water!

If the menu only lists a steamed vegetable plate, don’t panic!Many restaurant chefs welcome the opportunity to showoff their culinary skills to whip up an animal-friendlyentrée for you…so just ask. Many dishes can be“vegetarianized” with minimal effort, so put the chef to thechallenge and enjoy the creation!

Most ethnic fare includes more legumes, vegetables, andbeans than traditional Western foods. So visit that Indian,Middle Eastern, or Thai restaurant you’ve been eyeingand savor the delicious spices surrounding such staples astofu, lentils, and chickpeas. Try falafel, spicy tofu curry,mung bean or scallion pancakes, or hearty lentil dahl.

In the mood for an All-American meal? Veggie burgersand veggie dogs are on menus across the country fromnational restaurant chains to mom ’n pop diners.

Replace cheese or sour cream in Mexcian fare with anextra dollop of guacamole or some light and refreshingpico de gallo.

Want some mock meat? Many Asian restaurants—parti-cularly Chinese, Thai, and Vietnamese ones—feature greatsoy- and wheat gluten-based meat alternatives. Enjoyscrumptious kung pao veggie chicken, spicy Hunan veggiebeef, or tofu pad thai.

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recipes forvegetarian delights

fluffy pancakes • makes 4 servings

• 1½ cups flour• ½ teaspoon baking soda• 1 teaspoon baking powder• 1 tablespoon sugar• 2 tablespoons vegetable oil• 1½ cups soy or rice milk or water• 1½ cups fresh berries (optional)• maple syrup

mix together the dry ingredients and then stir in the veg-etable oil and non-dairy milk or water. If the batter is too thick,add 1 tablespoon of water at a time until reaching the desiredconsistency.

Pour the batter onto a non-stick pan and cook overmedium heat, turning once when the edges bubble and brown.

Serve topped with fresh berries or maple syrup.

tofu french toast • makes 6 pieces

• 8 ounces silken tofu• ½ cup water• 1 teaspoon sweetener (molasses

or maple syrup)• ½ teaspoon cinnamon• 1 banana• 6 slices of bread• fresh berries (optional)• maple syrup

mix the first five ingredients (tofu through banana) in ablender and process until smooth.

Pour the mixture into a shallow dish, dip in the bread,and cook on a non-stick pan over medium heat. Turn thebread once when the edges begin to brown.

Serve topped with fresh berries or maple syrup.

strawberry smoothie • makes 2 cups

• 1 cup frozen strawberries • 1 cup frozen banana chunks • ½ to 1 cup soy or rice milk

place all the ingredients in a blender and process on high speed until smooth, 2 to 3 minutes,occasionally stopping the blender to move any unblended fruit to the center with a spatula.

tuscan panzanella • makes 4 to 6 servings

• 4 slices Italian bread • ¼ cup pitted, halved black olives (optional) • 1 tablespoon extra-virgin olive oil• olive oil cooking spray • 2 pints cherry or grape tomatoes, halved • 3 tablespoons red wine vinegar• 1 cup basil leaves (preferably fresh) • 1 16-ounce can white beans, drained • 1 teaspoon bottled minced garlic• ½ cup thinly sliced red onion • 1 tablespoon water • ½ teaspoon pepper

preheat the oven to 350ºF.Trim the crusts from the bread slices. Cut the bread into 1-inch cubes and arrange in a single layer on a baking sheet.

Lightly coat the bread cubes with cooking spray and bake until toasted, about 15 minutes.Combine the basil, onion, olives (if using), tomatoes, and beans in a large bowl. In a separate bowl, combine the remaining

ingredients and whisk well. Pour over the tomato-bean mixture and toss lightly. Add the toasted bread cubes and toss again.

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cheezy potato skins • makes 4 servings

• 4 large baking potatoes• ½ small butternut squash• ½ cup soy margarine• spices, to taste

preheat the oven to 450°F.Place the potatoes in the oven and bake for 1 hour. (Note:

Do not wrap the potatoes in foil.)While the potatoes are baking, steam the butternut squash

until tender and then scoop out of the rind into a large bowl.Once the potatoes can be easily pierced with a fork,

remove them from the oven and halve. Scoop out the potatoesfrom the skins, leaving about ¼ inch attached, and put in thebowl with the squash. Add the soy margarine and any spices,such as black pepper, sea salt, garlic powder, or cumin. Mashuntil the consistency of lumpy mashed potatoes.

Place the skin halves onto a baking sheet and spoon themixture into each skin. Bake in the oven for 10 minutes.

sloppy moes • makes 4 to 6 servings

• 1 large onion, diced• 2 medium green peppers, diced• 3 tablespoons olive oil• 1½ cups boiling water• 2½ cups tomato purée• 2 teaspoons chili powder• freshly ground pepper, to taste• 1 tablespoon soy sauce• 1½ tablespoons mustard• 1 tablespoon sugar• 1½ cups dry textured vegetable protein (TVP)• burger buns or bread

sauté the onion and green peppers in the olive oil in askillet until soft and lightly browned, about 10 to 15minutes. Add the remaining ingredients, and simmer onlow heat for 20 minutes, stirring often.

Serve warm in burger buns or over bread.

missing egg sandwich• makes 4 servings •

• ½ pound firm tofu, mashed (about 1 cup)• 2 green onions, finely chopped• 1 tablespoon eggless mayonnaise (see page 14 for

product information)• 2 tablespoons pickle relish• 1 teaspoon deli or

stoneground mustard• ¼ teaspoon cumin• ¼ teaspoon turmeric• ¼ teaspoon garlic powder• 8 slices bread• 4 lettuce leaves• 4 tomato slices

combine the mashed tofuwith the green onions,eggless mayonnaise, picklerelish, mustard, cumin,turmeric, and garlic powder.Mix thoroughly.

Spread on the bread slices and garnish with the lettuceand tomato slices.

tip: If you have the time, try refrigerating the missing eggsalad for an hour before making the sandwiches to allow formore enhanced flavor.

bean dip delight • makes 4 servings

• 2 tablespoons olive oil• 1 large onion, finely chopped• 1 hot pepper, diced• 2 to 3 garlic cloves, peeled and crushed• 1 24-ounce can kidney beans, saving the liquid• 5 to 6 ounces salsa

heat the olive oil in a medium-sized saucepan. Sautéthe onion, diced pepper, and garlic until the onion isclear. Add the drained kidney beans and salsa, thencover and simmer for about 20 minutes, until the beansare soft.

Mash with a fork or potato masher. To thin themixture, add tablespoons of the saved bean liquid untilreaching the desired consistency.

Serve with tortilla chips or baked pita wedges.

looking for even more deliciousvegetarian recipes?

check out these free, online recipe websites!• VegRecipes.org •

• VeganCooking.com •

• VeganChef.com •

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golden mushroom soup • makes 6 servings

• 2 onions, chopped • ¼ teaspoon black pepper • 1 tablespoon olive oil• 1 pound mushrooms, sliced • 3 tablespoons soy sauce • 2 tablespoons flour• 1 tablespoon paprika • 1 cup water or vegetable • 2 cups soy or rice milk• 1½ teaspoons dill stock • 2 tablespoons lemon juice

heat ½ cup of water in a large pot and add the onions. Cook over high heat, stirring often, until theonions are soft and the water has evaporated, about 5 minutes. Add another ¼ cup of water, stir toloosen any onion pieces, and cook until the onion begin to brown, about 3 minutes.

Add the mushrooms and spices. Reduce the heat, cover, and cook 5 minutes, stirring frequently. Add the soy sauce andwater or vegetable stock. Cover and simmer 10 minutes.

In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the soyor rice milk and cook over medium heat, stirring frequently, until steamy and slightly thickened.

Add the non-dairy milk mixture to the soup and stir in the lemon juice.

champion chili• makes 8 servings •

• 1 cup boiling water• 1 cup dry textured vegetable protein (TVP)• 2 16-ounce cans chopped tomatoes• 1 3-ounce can tomato paste• 1 cup frozen corn• 1 zucchini, chopped• 2 carrots, chopped• 1 large onion, coarsely chopped• 1 bell pepper, chopped• 1 jalapeno pepper, minced• 3 tablespoons chili powder (or more to taste)• 2 teaspoons each: cumin, garlic powder, and

dried oregano• 1 15-ounce can kidney, pinto, or black beans

pour the boiling water over the TVP and let sitfor 5 minutes. Then combine with the remain-ing ingredients except the beans. Cover andsimmer for 1 hour. Add the beans and simmerfor an additional 30 minutes.

Serve as-is or over rice or pasta.

eggplant manicotti • makes 12 manicotti

• 1 large eggplant, cut lengthwise into 12 ¼-inch thick slices• 1 medium onion, chopped• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry• 1 teaspoon each: basil, oregano, onion powder, and garlic powder• dash of nutmeg• 2 tablespoons flour• 2 cups marinara sauce

lightly oil a nonstick skillet and cook the first side of the eggplant slicesuntil slightly browned. Turn and cook the second side until easily piercedwith a fork. Set aside.

Heat ¼ cup of water in a large, nonstick skillet and cook the onionover medium-high heat until the liquid has evaporated. Stir in 2 table-spoons of water to loosen any bits of onion stuck to the pan. Cook untilthe liquid evaporates again, then stir in 2 more tablespoons of water.When the liquid has evaporated, add the spinach and seasonings. Stirin the flour and cook 2 minutes. Set aside to cool.

Preheat the oven to 350°F.Place a spoonful of the spinach mixture across each eggplant slice.

Beginning with the narrow end of the eggplant, roll around the filling.Arrange in a baking dish, seam-side down. Top with marinara sauce.Cover and bake for 20 minutes.

black bean burritos • makes 4 burritos

• 1 15-ounce can black beans • ¼ cup salsa (you pick the heat) • 1 cup shredded lettuce• 2 cups cooked rice • 4 flour tortillas • 1 tomato, diced

drain the black beans and combine with the cooked rice and salsa in a saucepan. Simmer 5minutes, stirring occasionally. Remove from the heat, cover, and let stand 5 minutes.

Heat a tortilla in an ungreased skillet until warm and soft, then spread a line of the bean mixture down its center. Top withlettuce, tomato, and additional salsa, if desired. Roll the tortilla around the filling, then repeat with the remaining tortillas.

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tofu tacos • makes 6 servings

• ½ onion, chopped, or 1 tablespoon onion powder• 2 garlic cloves, peeled and crushed, or 1 teaspoon

garlic powder• 1 small bell pepper, diced (optional)• 1 tablespoon vegetable oil• ½ pound firm tofu, crumbled (about 1 cup)• 1 tablespoon chili powder• 1 tablespoon nutritional yeast (optional)• ¼ teaspoon each: cumin and dried oregano• 1 tablespoon soy sauce• ¼ cup tomato sauce• 6 corn tortillas• garnish: lettuce, onions, tomatoes, and avocado

sauté the onion, garlic, and bell pepper in the vegetableoil for 2 to 3 minutes, then add the tofu, chili powder,yeast, cumin, oregano, and soy sauce. Cook for 3minutes, then add the tomato sauce and simmer over lowheat until the mixture is fairly dry.

One by one, heat the tortillas in a heavy, ungreasedskillet, turning each from side to side until soft andpliable. Place a small amount of the tofu mixture in thecenter of each tortilla, fold in half, and garnish, if desired.

very berry cobbler • makes 9 servings

• 5 to 6 cups fresh or frozen berries (boysenberries,blackberries, raspberries, or a mixture of these)

• 3 tablespoons whole-wheat pastry flour• ½ cup sugar or other sweetener• 1 cup whole-wheat pastry flour• 2 tablespoons sugar or other

sweetener• 1½ teaspoons baking powder• ¼ teaspoon salt• 2 tablespoons vegetable oil• ½ cup soy or rice milk• topping: non-dairy ice cream

preheat the oven to 400°F.Combine the first three ingredients and then spread the

berry mixture in a 9- x 9-inch baking dish.In a separate bowl, mix 1 cup of flour and 2 tablespoons

of sugar with the baking powder and salt. Add the oil and mixwith a fork or your fingers until the mixture resembles coarsecornmeal. Add the soymilk or rice milk and stir to mix.

Spread the mixture over the berries (don’t worry if they’renot all covered). Bake until golden, about 25 minutes, and topwith non-dairy ice cream, if desired.

chocolate cake with minty choco frosting• makes a 9- x 13-inch cake •

for the cake:

• 2¼ cups flour • 1½ teaspoons baking soda• 4½ tablespoons cocoa powder • 1½ tablespoons white vinegar• 1½ cups sugar • 1½ teaspoons vanilla extract• ½ cup vegetable oil • 1½ cups cold water

preheat the oven to 350°F.Lightly oil a 9- x 13-inch nonstick baking pan.Combine and mix the dry ingredients until blended well. Add the wet

ingredients and stir quickly. Once smooth, pour the batter into the pan andbake for 25 to 30 minutes. (Note: Check the cake after 20 minutes byinserting a fork or knife into it. If the utensil comes out clean, it’s done!)

Let the cake cool completely before frosting with icing (recipe below).

for the icing:• 1 12-ounce bag dairy-free chocolate chips• ¼ cup soy or rice milk• 1 tablespoon peppermint extract (or more to taste)

melt the chips in a saucepan over very low heat. Add the vegan milk andpeppermint extract. Stir continuously, adding more vegan milk or mint extract,until reaching the desired consistency and taste. Let the icing cool beforefrosting the cake.

chocolate pudding• makes 4 servings •

• 1½ cups soy or rice milk• 3 tablespoons cornstarch• ¼ cup cocoa powder• ¼ cup maple syrup• ¼ teaspoon vanilla extract

in a mediumsaucepan, combineall of the ingredi-ents except thevanilla. Whiskrapidly.

Once themixture is smooth,cook over mediumheat, stirringconstantly until the

pudding thickens.Stir in the vanilla and mix well. Pour

into individual serving dishes.Refrigerate until chilled and serve.

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the easy way totransition to vegetarian eating

Each of us deals with change differently. Some go all out and never look back. Others like

the slow and steady approach, making incremental changes while keeping sight of

the final goal. Zig-zaggers take a few steps forward, another one back, one off to

the side, and a couple more straight ahead. And then there are those who work

themselves into a frenzy and feel paralyzed by the thought of changing old habits. If you’re

one of the above or somewhere in between, try these easy steps and make the transition fun and painless.

#1 • Try three days a week for the first

two weeks. Substitute a couple of ingredients in

your favorite dishes to make them animal-free. Can’t get

enough spaghetti with meat sauce? Smother your preferred

pasta with tangy marinara and throw on some sautéed

garlic, mushrooms, or peppers for an extra kick. Love beef

tacos? Swap the ground beef with TVP or meatless crumbles

(see page 14 for product information) and spoon on a

dollop of guacamole instead of sour cream. Toss on

chopped veggies like greens, onions, and tomatoes, and

voila! You’ve got a delicious treat just waiting for you to take

that first bite. Making simple substitutions in your

favorite recipes is an easy way to get used to eating

vegetarian food.

#2 • Now try five days a week for an-

other two weeks. Add a couple more days of

compassionate eating so you’re a five-times-a-week

vegetarian for two weeks. Pick up some new-to-you

vegetarian products from your local grocery’s “natural

foods” section or the neighborhood health food store and get

creative in the kitchen. If you need help finding a tasty

recipe to go with the ingredient or product, check out the

online recipe sites on page 23 for thousands of free recipes!

If you prefer eating out, visit your favorite restaurant and

order a vegetarian dish (see page 15 for some dining out

tips) or check out an animal-friendly establishment and

sample something new. It’s never been easier or more

convenient to enjoy delicious vegetarian fare.

#3 • So, you’ve been a near-vegetarian for a whole month. Congratulations! By rounding out

your week with two more vegetarian days, you’ve made it! Give yourself a pat on the back! You’re making wonderfully

positive changes not only for yourself and the environment, but for the animals, too.

keep your eye on the prizeAs you move towards becoming vegetarian, try not to be hard onyourself if it takes some time. Remember that for every

animal-friendly choice you make, you’re having a

positive influence on the lives of animals raised for food,your own health, and the environment.

Being vegetarian isn’t about being “pure.” Anall-or-nothing approach may be daunting or lead to short spurts ofanimal-friendly living instead of long-lasting dietary change. Bykeeping your eye on the prize—reducing the amount of harm done

to animals—you can gradually adjust your diet for a smoothtransition.

Don’t forget to congratulate yourself for each

vegetarian meal you enjoy! Even if you start as a part-time vegetarian, you’re making the world a better place with everyvegetarian bite. As long as you keep moving in the right direction,you’ll reach your goal at the pace best for you.

So, be good to yourself and let us know if we

can help along the way! Good luck!

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accentuate the positive • Instead of focusing on what you’re giving up, think about all the exciting,

new foods you’re discovering. Many vegetarians find a whole new world of flavors opens up to them once they do

a little exploring. (See page 16 for some delicious recipes to try!)

don’t throw in the towel • For some, becoming vegetarian is a snap decision. For others, it’s a process

with many steps along the way. Don’t get frustrated if you aren’t able to make the transition to vegetarianism

overnight. Each compassionate decision you make sends a message to those around you as well as to animal

agribusiness that you don’t condone animal abuse. Keep striving towards vegetarian eating . . . you are making a

difference!

work those brain cells • The more informed we are about animal issues, the more effectively we can

speak out for the voiceless.

there’s power in numbers • Meeting other like-minded people can help affirm your decision to stop

eating animals. Attending animal advocacy events, vegetarian society get-togethers, and joining email listservs

about vegetarian issues can be a great way to meet other compassionate individuals.

leading by exampleAs we learn about the ways animals are exploited, it’s common to feel anger and frustration. But we

need to make sure our emotions don’t overwhelm us—to be effective animal advocates, we should be

teachers, not fighters.

Most of us weren’t raised as vegetarians. While we learn more about animal exploitation, it’s often

difficult to remember that—just like our friends and relatives who aren’t yet vegetarian—we, too, once

contributed to animal suffering.

Because of this, it’s often helpful to ask ourselves, “Why did I become vegetarian?” Chances are, it

wasn’t because someone called us murderers or condemned our food choices. Likely, we adopted

vegetarian eating because someone helped us see that choosing compassion over killing was a simple

way to reduce suffering, while improving our health and the environment.

You can be the animals’ most effective ambassador by leading by example and teaching others with

patience. The animals would thank you if they could.

quick tips for the new vegetarian

“How wonderful it is that nobody need wait a single momentbefore starting to improve the world.” — Anne Frank

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vegetarian FAQQ. Other animals eat each other. Why can’t we eat them?

A. Predators in the wild kill other animals out of necessity.

Without doing so, they wouldn’t survive. We kill other

animals by choice. Our bodies don’t need meat at all.

In fact, it has consistently been shown that a low-fat

vegetarian diet is healthier than a diet heavy with

animal products.

Is it acceptable to inflict suffering on countless

animals for something that isn’t even necessary?

Q. If you want to be

vegetarian, that’s

fine. But, don’t tell

me what to do.

A. Imagine saying to

someone, “If you don’t

want to beat your dog,

that’s fine. But, don’t

tell me not to beat

mine.” While we are

entitled to believe what

we like, we are not

entitled to treat

others—especially

those weaker than us—however we like. If we are

responsible for harming others, people have every

right to ask that we stop.

Q. If the animals are raised to be eaten, isn’t that okay?

A. Two hundred years ago in the United States, humans

raised other humans to be slaves. The fact that these

people were raised to be slaves did not justify slavery.

Similarly, raising animals for the purpose of eating

them does not justify their exploitation.

Q. Where do you draw the line? Insects? Plants? Bacteria?

A. Because of their lack of a brain, nervous system, pain

receptors, and so on, it is certain that plants and

bacteria do not suffer (though you kill many fewer

plants by eating them directly, rather than by funneling

them through farmed animals, as discussed on page 13).

There are some

animals (such as insects)

who we are not certain are

capable of suffering. It is

up to each individual to

decide where she or he

feels the line should be

drawn. All of the pigs,

cows, chickens, fish, and

other animals we raise and

kill for food are able to feel

pain. Because of this, they

deserve to be free from

misery just as much as

dogs and cats do.

Q. Humans are the smartest animals and we’re the “top

of the food chain.” Why shouldn’t we use our

strength to our benefit?

A. The argument that “might makes right” has been used

by many to justify countless forms of cruelty and

domination throughout history. Just because we’re

able to be cruel doesn’t mean we ought to be.

Q. It’s impossible to live completely cruelty-free.

Almost everything we do causes suffering. Why try

at all?

A. True, it is impossible to completely avoid causing any

suffering in our lives. However, that doesn’t justify an

“open season” for flagrant animal abuse. By adopting

a vegetarian diet, we can dramatically reduce the

amount of suffering we cause in our daily lives.

Being vegetarian isn’t about being “pure.” Rather, it

is about doing what we can—within reason—to

remove our support for animal cruelty.

“As long as people will shed the blood of innocent creatures,there can be no peace, no liberty, no harmony between people.Slaughter and justice cannot dwell together.”

— Isaac Bashevis Singer, Nobel Prize Winner

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There are so many great websites, magazines, books, cookbooks, and powerful videos on

vegetarian eating and other animal issues. We’ve included some of our favorites.

helpful resources online, on paper, for the kitchen, and on video

on paper• VegNews magazine (VegNews.com)• Herbivore magazine (HerbivoreMagazine.com)• Animal Liberation by Peter Singer• Slaughterhouse by Gail Eisnitz• Food for Life by Neal Barnard, M.D.

• A Teen’s Guide to Going Vegetarian by JudyKrizmanic, Matthew Wawiorka, & T. Colin Campbell,Ph.D., M.D.

• Animal Rights: A Very Short Introduction by DavidDeGrazia

for the kitchen• Simply Vegan by Debra Wasserman• The Candle Cookbook by Joy Pierson & Bart Potenza• How It All Vegan! by Tanya Barnard & Sarah Kramer• Munchie Madness: Vegetarian Meals for Teens by

Dorothy Bates, Bobbie Hinman, Robert Oser, &Suzanne Havala

• CalciYum! by David & Rachelle Bronfman

on video• Hope for the Hopeless: An Investigation and Rescue

at a Battery Egg Facility by Compassion Over Killing• Meet Your Meat by PETA• The Auction Block: An Inside Look at Farmed Animal

Sales by Compassion Over Killing• 45 Days: The Life and Death of a Broiler Chicken by

Compassion Over Killing

onlinereference sites • COK.net • TryVeg.com • GoVeg.com • VeganHealth.org • VegDining.comrecipe sites • VeganCooking.com • VeganChef.com • VegRecipes.org • VRG.org

what do vegetarians eat? suggestions for meals & snacks

breakfast

• cereal with soy or rice milk• oatmeal with cinnamon and maple syrup• fruit smoothie• tofu scramble and soy sausage• toast with peanut butter• soy yogurt with raisins

lunch

• veggie burger• falafel wrap with lemon tahini dressing• mock meat sub / hoagie• spinach salad with walnuts• cajun-style beans and rice• veggie chili with mixed green salad

Some Great Vegetarian Information Online,

on Paper, for the Kitchen, and on Video

dinner

• vegetable stir fry over rice• spaghetti with mock meatballs• vegetable stew with sourdough bread• BBQ tofu with corn on the cob• black bean burrito• vegetable lasagne with mock ground beef

snacks

• fresh fruit• mixed nuts• energy bar• soy or rice milk smoothie• baked pita wedges with hummus• chips with salsa

NONPROFIT ORGANIZATIONU.S. POSTAGE PAIDWASHINGTON, DCPERMIT NO. 2445

Postage required unless mailed by COK.

COMPASSION

OVER KILLINGP.O. Box 9773 • Washington, DC 20016

cok.net

TryVeg.com

VegRecipes.org

copy & distribute freely

0105

Every time we sit down to eat,we can make the world a better place.

Start today.

Compassion Over Killing (COK) is a nonprofit animal advocacy organization based in Washington, D.C. To learn moreabout us or to support our work on behalf of animals, visit cok.net or contact us at [email protected]. Thank you.

Vegetarian Starter Guide

Education

Transcript of Vegetarian Starter Guide